5 tips on how to lower cholesterol level

Many people in the world today
are having health issues due to high bad cholesterol levels in their blood, and
this is majorly caused by the kind of foods and diet they engage in. As a
result of this issue, there is a need to revert the health menace by trying as
much as possible to lower your cholesterol level. According to the American
Heart Association, cardiovascular disease can occur as a result of an increased
cholesterol level in the blood. Your risk of having heart attack and stroke can
also be increased if you are having high cholesterol level.

Types of
cholesterol

Before we proceed i will like you
to note this. There two different types of cholesterol, which are:

Good
cholesterol:The good cholesterol or High-density lipoprotein (HDL), helps you
to remove the LDL from your arteries. In the real sense, healthy levels of HDL
is capable of protecting your body from strokes and heart diseases.

It is essential to keep your LDL
levels low so that you can live a healthy life and age well. Below are 5 tips
on how to lower your cholesterol level. Follow them and live a healthy life.

5 tips to
lower your cholesterol level

1. Eat
plenty of fruits and vegetables

Fruits and vegetables contain low
saturated fat, hence, the will contribute in keeping their levels low. This
ultimately reduces your LDL cholesterol level. Fruits and vegetables area also
enriched with soluble fibers and these can naturally lower your cholesterol
levels as well. Some fruits i can recommend for you are sweet potato,
strawberries, apples etc.

According to Harvard Health
Publication, trans fats are used by food manufacturers to extend an item's
shelf lives. As often as possible, you should try as much to avoid foods that
contains high trans, saturated, or partially hydrogenated fats. Saturated fats
come from animal products and they are not heart-friendly. However, you can
always eat foods such as eggs, cheeses, butters, and meats in moderation.

Not all fats are created equal.
Unlike trans and saturated fats, polyunsaturated and monounsaturated fats can
actually help lower levels of LDL. You can naturally consume these fats from
foods like fish, seeds, nuts, avocados and soybeans. When you are cooking,
choose natural oils such as sunflower, olive, grapeseed, canola, safflower and
peanut (all of which contain both healthy fatty acids).

4. Stick to
whole grains

Not only are whole grains a great
source of fiber, but foods like whole-wheat bread and wild rice make a
heart-healthy choice over refined flour breads and white rice. To start your
day off on the right foot, consider using old-fashioned oats to prepare a
hearty bowl of oatmeal. Just make certain to avoid the pre-packaged options,
because they are loaded with added sugars and most have the beneficial fibers
processed out during the cook.

Eating the right foods and
eliminating fats from your diet can help lower levels of bad cholesterol, but
those aren't your only options. The National Heart, Lung and Blood Institute
recommends regular physical activity. Exercising can raise levels of HDL and
help you lose weight, which in turn contributes to lowered LDL levels. This
source suggested getting at least 30 minutes of moderate-intensity physical
activity five days a week, but preferably every day. That doesn't mean you have
to spend all of your time at the gym, even a simple session of brisk walking
counts.